Love them Dumbbell thrusters!

These'll hurt you!

Today's WOD:

15 Dumbbell Thruster 45/35 lbs

30 GHD Sit-ups

  

3 Rounds for time.

Time Limit: 20 Minutes

Warm-up:

1. Jump Rope 200 Singles
2. Strict Pull-up x9
3. Sit-up x10
4. Shoulder Swing x15
5. Squat Stretch x20 Sec

MOD:

• Group Clean 10 Minutes
• Dumbbell Thruster
• GHD Sit-up

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Ronbo 17:14 

Steven L. 17:47

David C. 15:50

Siclian 20:00 2 rds 20situps

 Joslyn . 17:43

Will B. 16:42 RX

Ameli M. 16:30

BAMF 15:25 RX

Marcus P. 20:00 2 rds 9 thrusters

Special K. 20:00 2 rds 1 thruster

Harold R. 17:06 RX

Andrew S. 16:36

Collin L. 10:26 RX

Tweety Bird 11:24

Heather S. 12:19

Ana J. 13:13

Dustin J. 15:25 RX

Travis (traveler) 13:05 RX

Lindsey S . 9:31

James B. 11:28

Chryssi 8:30

Merrick 9:29

Char 10:34

Belle 12:54

Roadrunner 14:19

Sam D. 11:55

Kristy S. 10:57

Coco 11:53

Professor 10:11 RX

Craig 13:15

Luisa 15:17

Krissy H.14:20

Sandy 15:02

Carolina 16:40

Sharon G. 16:40

KitKat 9:35

Mighty Mouse 8:58

AaronD. 11:35

Marcelo 15:29

Chris W. 17:51

Matthew K. 19:36

Silverback DNF inury

Rick B. 10:13 RX

Thor 19:25

Monkey 15:55 RX

Micah 19:40

Sara 11:53 

Wll 14:45 RX

Diablo 8:25 

Captain 10:43

Carnivore 6:33 RX (fastest time)

Andy O. 8:59 RX

James L. 10:35 RX

David  10:10

Supergirl 13:24 RX

Corey B. 11:53

Ryan V. 13:11

Slash 111:03 

Dave G. 12:18

Chris K. 16:20

Karissa 16:19

Linsey B. 10:54 

Mo 16:30 

Pat L. 12:19

Casey S. 15:24 RX

Jaime S. 14:40

Mary F. 16:00

Zach S. 15:18

JuJu 12:42

Chris C 13:50

Robert B. 15:05

Darren D. 16:15

Alex P. 10:39

Terry B. 14:50

John M. 13:17

Ana E. 10:44

Paul H. 14:15

Chalrie 15:32

Charlotte F. 15:05

Jackie A. 14:55

Dumbbell Thrusters? Oh yea!

Today's WOD:

15 Dumbbell Thruster 45/30 lbs

30 Sit-ups (GHD)

  

Three Rounds for time.

Warm-up:

1. Row 3 minutes
2. Rack Stretch
3. Squat Stretch
4. Clean & Jerk 10 in 10

MOD:

Dumbbell Thruster

GHD Sit-up

Post-WOD:

Personal Challenge Work

Stretch: Hamstring

CFTally Athlete Results:

Ronbo 11:54 Scaled

The Standard 9:30

Bill 13:34 Scaled

Justin 9:32

Valerie 13:37 Scaled

Monkey 15:30

Professor 11:00

Kyle 9:12

Karen 12:09 Scaled

Charlotte 9:44 Scaled

Ox 12:34

Mighty Mouse 7:29 Subbed

Cindy 13:40 Scaled

Kevin 15:56 Scaled

Carnivore 6:26

Zach 8:10 Scaled

Alex 11:02

Emory 11:58

Aislinn 13:05

Marcelo 12:15 Scaled

Anne 12:48 Scaled

Ian 14:50 Scaled

Stoner 10:51

JuJu 13:24 Scaled

Thad 15:59 Scaled

Jenken 7:44 Scaled

Nicole 12:28 Scaled

Danny 9:30 Scaled

Jimbo 12:45

Eddie 19:30 Scaled

Carlos 9:22

Abi 13:24 Scaled